4.30.14 Training Sessions (2)

Workout 1
20x Shoulder Passes
Then:
KB Complex
10x Halos
10x ATW
10x Figure 8’s
10x Goblet Squats +
10x Clean and Press +
10x Windmill 
2 rounds
Then:
KB Bear Complex (variant), M@2×45#, F@2×35#
3x KB Cleans +
3x KB Front Squats +
3x KB Push Press +
30s KB Rack Hold +
1-7x Reverse Burpee Ladder +
60s Rest
7 rounds, Reverse Burpees go up by one until seven.
Then:
100x Wall Ball @ 20/14 (in as few sets as possible)
Then:
Odd Object Carry + Dead Hang (see photos)
60m/60s, 60m/45s, 60m/30s, 60m/15s 
Then:
Cool Down 
 
Workout 2
20x Shoulder Passes
12x Band Retractions
2×5 Push-ups
2×12 DB Seated External Rotation
Then:
A1 6-8x Close-Grip Bench Press with Chains @ 4010
A2 6-8x Neutral-Grip Thick DB Lying Triceps Extensions @ 4010
A3 4-6x Close-Grip Bench Press with Chains
Rest 2:00 minutes, 3-4 sets
Then:
B1 6-8x Standing Stubby Axle Curls @ 4010 
B2 6-8x Incline Hammer Thick DB Curls @ 4010
B3 4-6x Standing Stubby Axle Curls
Rest 2:00 minutes, 3-4 sets
Then:
Rice Bucket and Sandbag Work, time permitting
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Odd object carry #1: Sandbag Suitcase Carry

Odd object carry #1: Sandbag Suitcase Carry

Odd Object Carry #2: Stubby Handles.

Odd Object Carry #2: Stubby Handles.

Odd Object Carry #3: Plate Pinch Carry @ 2x25#

Odd Object Carry #3: Plate Pinch Carry @ 2×25#

Odd Object Carry #4: Keg Dead Hang Carry.

Odd Object Carry #4: Keg Dead Hang Carry.

Broke in the new chains  today during the hypertrophy class. I like these a lot better because it allows me to adjust the moment when the most chains come off the floor. Ideally, at the top of the range just after the sticking point the load should get a whole lot heavier as the athlete experiences a mechanical advantage.

Broke in the new chains today during the hypertrophy class. I like these a lot better because they allow me to adjust the moment when the most chains come off the floor. Ideally, at the top of the range just after the sticking point the load should get a whole lot heavier as the athlete experiences a mechanical advantage.

Another view.

Another view.

Try to touch the shoulder with the DB. This maximizes the stretch on the Triceps/

Try to touch the shoulder with the DBs. This maximizes the stretch on the Triceps.

Your first day back in a while is always a shock to the system. Welcome back Chad.

Your first day back in a while is always a shock to the system. Welcome back Chad. Stoic and humble. There’s a great deal of work that needs to be done to get back to your form of two years ago. If anyone can do it it’s you.

Save some time at the end to do some static stretching. It's a nice way to cool down and improve range of motion at the same time. Besides, the tissue is very warm, prime conditions adding length to muscle tissue.

Save some time at the end to do some static stretching. It’s a nice way to cool down and improve range of motion at the same time. Besides, the tissue is very warm, prime conditions for adding length to muscle tissue.

As grip fatigue mounts the odd objects become exponentially more difficult to carry.

As grip fatigue mounts the odd objects become exponentially more difficult to carry.

Warming up with explosive jumps is a fine way to get ready to train.

Warming up with explosive jumps is a fine way to get ready to train.

Prisoner Lunges. Pull the elbows back far enough that they disappear from your peripheral vision. Keep the trunk upright.

Prisoner Lunges. Pull the elbows back far enough that they disappear from your peripheral vision. Keep the trunk upright.

One of the more humbling exercises we do: DB SOTS Press.

One of the more humbling exercises we do: DB SOTS Press.